When Can I Start Running After A Sprained Ankle

When can I start running after a sprained ankle? This is a question that many of us active individuals ask ourselves after sustaining the frustrating injury. As an avid runner myself, I understand the frustration of being sidelined due to a sprained ankle. It’s important to approach the recovery process with patience and care to avoid further injury and ensure a successful return to running.

Understanding the Sprained Ankle

A sprained ankle occurs when the ligaments that support the ankle are stretched or torn, usually as a result of the ankle twisting or rolling beyond its normal range of motion. The severity of the sprain can vary from mild to severe, and this will often determine the length of time needed for recovery before resuming running.

Initial Care and Recovery

When dealing with a sprained ankle, it’s crucial to follow the R.I.C.E. protocol: rest, ice, compression, and elevation. Resting the ankle allows the damaged ligaments to heal, while ice, compression, and elevation help reduce swelling and pain. It’s also important to seek professional medical advice to determine the severity of the sprain and receive appropriate treatment.

Gradual Return to Running

Once the initial acute phase of the injury has passed and the ankle has begun to heal, the thought of returning to running can be very tempting. However, it’s essential to listen to your body and follow a gradual approach. Start with gentle ankle exercises to rebuild strength and stability, and gradually progress to low-impact activities like walking before transitioning to jogging and, eventually, running.

Consulting a Professional

Before lacing up your running shoes, it’s wise to consult with a physical therapist or sports medicine professional. They can evaluate your ankle’s strength and range of motion, as well as provide guidance on when it’s safe to resume running. Every individual’s recovery timeline may vary based on the severity of the sprain and their body’s unique healing process.

My Experience

After sustaining a Grade 2 sprain during a trail run, I was sidelined for several weeks. The frustration of not being able to hit the pavement was palpable, but I knew that rushing the recovery process could lead to long-term consequences. Following the guidance of my physical therapist, I gradually reintroduced running into my routine. It was a slow progression, but the patience paid off as I was able to return to running without any setbacks.


Recovering from a sprained ankle is a process that requires patience, perseverance, and a focus on long-term health. Rushing back into running too soon can prolong the recovery process and increase the risk of re-injury. By following a gradual approach, seeking professional guidance, and prioritizing proper healing, you can increase the likelihood of returning to the sport you love without setbacks. Remember, the road to recovery may have twists and turns, but staying committed to the process will ultimately lead to a successful return to running.